Smart Workout Diary

Sage Twist

Sage Twist, or Marichyasana III, is a seated yoga spinal twist performed with one knee bent and the other leg extended. It emphasizes the obliques and spinal mobility while engaging the back and hips for upright support. The pose can support flexibility, body awareness, and controlled breathing.

Demonstration

Sage Twist — demonstration 1
Sage Twist — demonstration 2

Instructions

  1. Sit tall with both legs extended in front of you and place your hands beside your hips.
  2. Bend your right knee, placing the right foot on the floor close to the outside of the left thigh; keep the left leg active and extended.
  3. Inhale to lengthen through the crown of the head, then exhale and rotate your torso to the right from the ribs and waist.
  4. Place your left upper arm against the outside of the right thigh and use your right hand on the floor behind you for light support; keep both sitting bones grounded.
  5. Hold for steady breaths, growing taller on each inhale and deepening only gently on each exhale. Release slowly and repeat on the other side.
Muscle Group
Obliques
Other Muscle Groups
Back
Type
Yoga
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Lengthen before twisting: avoid collapsing through the chest or rounding the lower back to turn farther.
  2. Keep the twist gentle: rotate with the breath rather than pulling forcefully with the arm or rear hand.
  3. Use a comfortable range: reduce the rotation or sit on a firm folded support if keeping the spine upright is difficult.
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